Workouts for May 30 – June 2, 2016

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Free/Pace

Warm-up-
200 swim
200 kick
4 x 25 swim @ r=15
-reverse IM order

Main Set-
3 x thru:
-4 x 100 swim @ 1:50 or r=20
streamlined push-offs get longer (i.e., 3 dolphin kicks on 1st 25, 4 dolphin kicks on 2nd 25, 5 dolphin kicks on 3rd 25, 6 dolphin kicks on 4th 25)
-1 x 400 swim or pull @ 7:00 or r=60
descend times 1-3

Cool-down-
100 swim

Total = 3000

+++++++++++++++++++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
400 swim

Warm-up Set-
8 x 25 drill @ r=15
-2 each stroke, IM order

Main Set-
-4 x 100 IM @ 2:00 or r=20
descend times 1-4
-1 x 200 IM kick @ 4:40 or r=20
-3 x 100 IM @ 2:00 or r=20
push the fly and breast
-2 x 100 IM kick @ 2:30 or r=20
-2 x 100 IM 2:00 or r=20
push the back and free
-4 x 50 kick @ 1:20 or r=10
1 each stroke
-1 x 100 IM @ 2:00 or r=20
all fast!
-8 x 25 kick @ 40 or r=10
2 each stroke

Cool-down-
100 swim

Total = 2500

+++++++++++++++++++++++++++++++++++++++++

Wednesday:  Mid-Distance Free/Pace

Warm-up-
400 swim

Warm-up Set-
8 x 50 @ r=10
-25 “human stroke” (or “long dog”)/25 swim

Main Set-
4 x thru:
Goal = 2nd round faster than 1st, 3rd round faster than 2nd, 4th round faster than 3rd
-50 swim @ 1:00 or r=15
-100 swim @ 1:45 or r=15
-150 swim @ 2:30 or r=15
-100 swim @ 1:45 or r=15
-50 swim @ 1:00 or r=15

Cool-down-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim
-400 IM order

Total = 3000

+++++++++++++++++++++++++++++++++++++++++

Thursday:  IM

Warm-up-
300 swim

Warm-up Set-
-2 x 150 @ r=15
50 swim/50 kick/50 swim
-3 x 100 @ r=15
50 kick/50 swim

Main Set-
-5 x 75 swim @ 1:30 or r=20
25 fly/50 back
-25 easy
-5 x 75 swim @ 1:30 or r=20
25 back/50 breast
-25 easy
-5 x 75 swim @ 1:30 or r=20
25 breast/50 free
-25 easy

Cool-down-
-12 x 25 scull @ r=5
-100 swim

Total = 2500

+++++++++++++++++++++++++++++++++++++++++

Friday:  Speed

Warm-up-
-300 swim
-3 x 100 @ r=15
25 drill/25 swim
-6 x 50 @ r=15
25 drill/25 build
-12 x 25 swim @ r=15
12.5 easy/12.5 fast
12.5 fast/12.5 easy
25 easy
25 fast

Main Set-
4 x thru:
-1 x 100 swim @ 2:00 or r=30
DPS
-2 x 50 swim @ 1:15 or r=30
build
-4 x 25 swim @ 1:00 or r=45
all fast!

Cool-down-
100:  25 scull/25 pull

Total = 2500

+++++++++++++++++++++++++++++++++++++++++

May 30-June 2, 2016